Intermediate & Advanced WODs: Monday 120514
Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Back squat 3×5
In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of:
Power Clean x 10 reps (135#/95#)
Dips x 10 reps
400 Meter Run
Only one partner may be working on the power cleans or dips, and only one partner may be running at a time.
One of our coaches (can you guess who? Check today’s Beginner’s post to see his face if you can’t guess). It’s always about the heels in an outfit, don’t you think?
(Thanks to Athlete Paul S. for the photo. If YOU see something funny/interesting/amazing happening at the gym, snap a photo and email it to me at allisonATcrossfitnycDOTcom. Thanks!)
How your goals are shaped by your environment
Coaching cues: The science and application (the cached version)
How to gain super-human speed
What does elephant taste like? / 4 reasons sardines are great
Gwyneth’s gone paleo
Here’s what’s on tap for Tuesday’s intermediate and advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up
B: In 12 minutes (15 minutes for women), complete the following:
10 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).
Find 1-rep-max of shoulder-to-overhead.
Barbell may start from the rack, but must be empty at the beginning of the workout.